Lennart's log (critique encouraged)

[lennarn]

Evening shift today so sleep wasn't really a problem. I had a triple espresso before the run to get my body ready. It was grueling work but I was so proud to finish it. Couldn't sleep until 2:30-3 am.

[Train_Hard_Live_Easy]

Well done, matey

[lennarn]

I am about to start a hypertrophy cycle, guided by K.B. I have started tracking calories and macros, and will begin posting them along with my training log.

I've done my max tests for the cycle, results follow:

Code: Select all

Exercise        RM            1RM          TM
Bench           80.0 x2       82           72.5
OHP             57.5 x1       57.5         50 
Squat           90.0 x2       93           82.5
RDL             100.0 x2      103          92.5
BB Row          92.5 x1       92.5         82.5

Dips AMRAP: 22
Ring dips (RTO) AMRAP: 8

I think I'm gonna be extra conservative with the back squat and reduce the TM to 85 kg. This is because my hip hinge sucks and my hamstrings cramp when going to parallel with near maximal loads.

I'm waiting for input from KB whether to go with normal or ring dips.

I am told to choose two accessory movements. I've decided on one; band assisted Nordic hamstring curls are a great complement to the hip extension hamstring exercises. It is likely a good idea to train both hip extension and knee flexion when trying to develop your hamstrings. The long time under tension in the eccentric phase of the movement fits well with my goal of hypertrophy.

Calorie tracking has made me aware that a lot of my calorie intake is balanced towards lipids (fat). I have tried homing in on some good ratios and landed at:

Code: Select all

 CARB 45% | PROTEIN 30% | FAT 25%
 371g     | 248g        | 92g
 For a total of 3302 kcal.

[Barkadion]

I am about to start a hypertrophy cycle, guided by K.B. I have started tracking calories and macros, and will begin posting them along with my training log.

I've done my max tests for the cycle, results follow:

Code: Select all

Exercise        RM            1RM          TM
Bench           80.0 x2       82           72.5
OHP             57.5 x1       57.5         50 
Squat           90.0 x2       93           82.5
RDL             100.0 x2      103          92.5
BB Row          92.5 x1       92.5         82.5

Dips AMRAP: 22
Ring dips (RTO) AMRAP: 8

I think I'm gonna be extra conservative with the back squat and reduce the TM to 85 kg. This is because my hip hinge sucks and my hamstrings cramp when going to parallel with near maximal loads.

I'm waiting for input from KB whether to go with normal or ring dips.

I am told to choose two accessory movements. I've decided on one; band assisted Nordic hamstring curls are a great complement to the hip extension hamstring exercises. It is likely a good idea to train both hip extension and knee flexion when trying to develop your hamstrings. The long time under tension in the eccentric phase of the movement fits well with my goal of hypertrophy.

Calorie tracking has made me aware that a lot of my calorie intake is balanced towards lipids (fat). I have tried homing in on some good ratios and landed at:

Code: Select all

 CARB 45% | PROTEIN 30% | FAT 25%
 371g     | 248g        | 92g
 For a total of 3302 kcal.

Just my 2c.. Not a critique but more like thinking out-loud...

I'd add inverted rows as 2nd accessory since it is a good pulling movement that can cover upper back health if done properly.
Also, I'd go for seal rows variation to take some load off lower back and save all love for squatting.

As for calories.. You might not need too much of a protein if you are on calorie surplus. It's more important for calorie deficit protocols..
Carbs do cover your gainzz..
Pre- and post- WO nutrition might be important.
Try to sleep enough and not to pay attention to life stressors (not possible for me, though..).

Good luck with your journey!!

[lennarn]

Day 1/October 10
BP 50kg 3x10 easy
RDL 62.5kg 3x10 demanding
SQ 55kg 3x10 near failure; last set became breathing squats. Below parallel every rep.

Dips 3x13 felt okay

10 minutes of combinations on the heavy bag after the session.

Day 2/October 11
Active recovery: 1 hour yoga, very relaxing.


Nutrition:
I'm having trouble tracking meals that I don't cook at home. Any guidance is welcome, and I might start a thread about it.

[Barkadion]

Day 1/October 10
BP 50kg 3x10 easy
RDL 62.5kg 3x10 demanding
SQ 55kg 3x10 near failure; last set became breathing squats. Below parallel every rep.

Dips 3x13 felt okay

10 minutes of combinations on the heavy bag after the session.

Day 2/October 11
Active recovery: 1 hour yoga, very relaxing.


Nutrition:
I'm having trouble tracking meals that I don't cook at home. Any guidance is welcome, and I might start a thread about it.

What king of yoga are you doing?

[lennarn]

I went to a random class, called yoga flow advanced. Only because the basic class was full. I don't do it regularly but I think it's a nice way to relax and get some light movement with flexibility and balance required.

[Barkadion]

I went to a random class, called yoga flow advanced. Only because the basic class was full. I don't do it regularly but I think it's a nice way to relax and get some light movement with flexibility and balance required.

I see. Yoga can be great recovery tool. I miss my Ashtanga sessions. Maybe.. one day.. I figure out how to get it into the TB mix

[lennarn]

Just do it on an off day if it's not too challenging.

Code: Select all

D3
BP   50    3x10
RDL  62.5  3x10
SQ   55    3x10
BBR  55    3x10

Bench was challenging today.

D5
BP    50    3x10
RDL   62.5  3x10
SQ    55    3x10
OHP   35    2x10 (last set failure at 5. Pause +2. Pause + 3 push press.)

Felt good on every exercise, obviously failure was fatiguing. Energized after training

[lennarn]

Last few days of calories:

Sunday 16th: 5009 kcal - C 434g - F 252g - P 256g
Monday 17th: 2457 kcal - C 389g - F 47g - P 118g
Tuesday 18th: 2744 kcal - C 394g - F 69g - P 116g

October 17/Week 2 day 1:
BP 50 kg 3x10
RDL 62.5 kg 3x10
SQ 55 kg 3x10
Dips 3x13
Nordic hamstring (band assisted) 3x10

Going for day 2 today.